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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Plate Bench Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Amateur + Moderate Middle Abdominals External Oblique Mass Strength
Focused Amateur + Moderate Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed An abs bench and a plate weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Plate Bench Crunches Alt Technique

Oblique Plate Bench Crunches Iso Technique
Alt Oblique Weighted Bench Abs Crunches
Focused Oblique Weighted Bench Abs Crunches
Alternating Technique - If you are using a decline abs bench then you will need to use a second weight bench to raise it's height before starting the exercise. Bend your knees keeping your back straight when picking up the plate weight. Grip the plate weight so that you can hold it flat and secure to your chest throughout the exercise. Sit down on the abs bench and hook your feet into the leg supports. Inhale as you lower your upper body down in slow, controlled manner keeping your back straight until you feel your shoulder blades brush the abs bench. Do not lay down. Exhale as you raise your upper body back to the starting position twisting it to one side to that your elbow reaches your knee at the top of the motion. Squeeze your abs muscles in and do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles. Repeat this technique alternating between sides.
Focused Technique - As before if you are using a decline abs bench you will need a second weight bench to raise it's height before starting the exercise. Again bend your knees keeping your back straight when picking up the plate weight. As before grip the plate weight do that you can hold it flat and secure to your chest for the duration of the exercise. Sit down on the abs bench and hook your feet into the leg supports. This time you will be focusing on on side of your oblique muscles at a time starting with your weaker side first. Inhale as you lower your upper body down in a slow, controlled manner until you feel the bottom of your shoulder blades touch the abs bench. Exhale as you raise your upper body back to the starting position twisting during the motion so that you elbow touches your knee at the end of the movement. Do not allow any longer than a 1 count before repeating the technique on the same side.

Oblique Plate Bench Crunches Alt Technique Video

Oblique Plate Bench Crunches Iso Technique Video